Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Wild Rice	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2% 1.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.27% 1.65g	0.55% 0.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	24.3% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Wild Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked Wild Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Wild Rice:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B5, 2.6 times more Vitamin B9, more Vitamin C, 5.1 times more Vitamin E and 162.2 times more Vitamin K than Cooked Wild Rice.
• While 7 oz of Cooked Wild Rice contain 2.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Wild Rice provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Wild Rice:

• 7 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 1.4 times more Iron, 2.1 times more Potassium, 3.5 times more Selenium and 1.2 times more Water than Cooked Wild Rice.
• While 7 oz of Cooked Wild Rice contain 3.2 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Wild Rice contain similar levels of Manganese per seven ounces.
• 7 ounces of Cooked Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Fiber than Cooked Wild Rice.
• While 7 oz of Cooked Wild Rice contain 3.9 times more Energy, 4.5 times more Carbohydrate and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Wild Rice offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Wild Rice provide inadequate amounts of Omega 6 in seven ounces.